Use these easy recipes for perfect healthy meal plans

To eat lunch

Photo via Emily Skye FIT.

Apple Cinnamon Oatmeal

Ingredients:

• 1⁄3 cup (2 1⁄2 fl oz) milk, low fat (or dairy-free alternative)
• 1⁄4 cup (1 oz) rolled oats (or brown rice flakes or quinoa flakes if gluten-free)
• 2 tablespoons vanilla protein powder (or natural protein powder)
• 2 teaspoons of chia seeds
• 1 teaspoon maple syrup (honey or rice malt syrup)
• 1⁄2 grated apple
• 1⁄4 teaspoon ground cinnamon plus extra for sprinkling

Directions:

1. Mix all ingredients together in a glass or jar, cover and refrigerate for at least 2 hours or overnight.
2. To serve, sprinkle lightly with additional cinnamon.

To eat lunch

Photo via Emily Skye FIT.

Mexican Chicken and Avocado Wraps

Ingredients:

• 10 1⁄2 oz chicken fillets
• 1 teaspoon Mexican spice blend (a mixture of ground cumin, paprika, and chilli) or to taste
• 1 red bell pepper, seeded and thinly sliced
• 1 large (100g) wholemeal or pocket pita bread (or gluten-free) cut in half
• 1 cup (1 1⁄2 oz) baby spinach
• 1⁄2 sliced ​​avocado
• salt and pepper, to taste
• 1⁄2 lime cut into wedges

Directions:

1. Heat a large nonstick skillet over medium heat.
2. Toss chicken with spices to coat.
3. Add the chicken to the skillet and cook for 4 minutes on one side. Turn and add the pepper to the skillet and continue cooking for another 3 to 4 minutes or until the chicken is browned and cooked through and the pepper is tender. Let cool.
4. Place the pita bread on a board or plate and layer the spinach, avocado, bell pepper and chicken.
5. Season with salt and pepper, squeeze over the lime and wrap to serve.

To taste

Photo via Emily Skye FIT.

Green apple smoothie

Ingredients:

• 3⁄4 cup (1 oz) baby spinach
• 1⁄2 Granny Smith apple, cored
• 1⁄2 cup (4 fl oz) milk, low fat (or dairy-free alternative)
• 2 tablespoons rolled oats (or brown rice flakes or quinoa flakes if gluten-free)
• 2 tablespoons hemp seeds or pumpkin seeds
• 1 tablespoon lemon juice
• 4-5 ice cubes

Directions:

1. Mix all the ingredients until smooth and serve.

Having dinner

Photo via Emily Skye FIT.

5 Ingredient Super Green Pasta

Ingredients:

• 7 oz whole-grain (or gluten-free) spaghetti
• 9 oz frozen spinach, thawed
• 2 tablespoons grated parmesan cheese, plus extra for serving
• 2 garlic cloves coarsely chopped
• 5 1⁄2 oz fresh ricotta
• salt and pepper, to taste

Directions:

• Bring a pot of salted water to a boil.
• Cook the spaghetti according to package instructions. Reserve 1/2 cup pasta cooking water and drain.
• Combine thawed spinach, Parmesan, garlic and reserved pasta water in a food processor or blender until smooth sauce that is not too thick. Season as desired.
• Return the cooked pasta to the pan and toss with the spinach sauce to coat.
• Divide into serving bowls, crumble over the ricotta and garnish with additional Parmesan and pepper.

Photo via Emily Skye FIT.

Mushroom Pizza With Salad

Ingredients:

• 4 large portobello mushrooms
• olive oil spray
• salt and pepper, to taste
• 1⁄3 cup (1 1⁄2 oz) breadcrumbs (or gluten-free if needed)
• 1⁄4 cup (2 1⁄2 oz) tomato puree
• 1⁄4 finely chopped red onion
• 1 green bell pepper, seeded and diced
• 8 sliced ​​Kalamata olives
• 2 oz thinly sliced ​​pepperoni salami
• 4 ounces grated mozzarella
• 1 cup (1 oz) arugula
• 1 teaspoon lemon juice

Directions:

1. Preheat the oven to 200°C (390°F) and line a baking sheet with parchment paper.
2. Place the mushrooms on a baking sheet, stem side up, and carefully cut off the stems, reserving them.
3. Spray the insides of the mushrooms with oil and season with salt and pepper.
4. Finely chop the reserved mushroom stems and transfer to a bowl. Stir in the breadcrumbs, mashed potatoes, onion, bell pepper, olives, pepperoni, half the mozzarella and season with salt and pepper.
5. Pour the mixture into the mushroom caps and top with the remaining mozzarella.
6. Bake for 15 minutes or until golden brown and mushrooms are tender.
7. Mix the arugula with the lemon juice, season and serve with mushrooms.

Photo via Emily Skye FIT.

Pumpkin and Cauliflower Chickpea Platter

Ingredients:

• 1 can of chickpeas (400 g can) drained and rinsed
• olive oil spray
• salt and pepper, taste
• 14 oz pumpkin, cut into 1.5 cm slices
• 1⁄2 head cauliflower (900 g head), cut into florets
• 2 teaspoons Moroccan spice blend (or Ras el hanout-a blend of cumin, coriander, paprika, ginger, turmeric)
• 1⁄4 cup (1 oz) pumpkin seeds (pepitas)
• 1⁄3 cup (3 oz) Greek yogurt (or dairy-free alternative)
• 2 ounces of feta
• 4 sprigs of fresh cilantro, coarsely chopped

Directions:

1. Preheat the oven to 180°C (350°F)/fan-assisted 160°C (320°F) and line a large baking sheet with parchment paper.
2. Pat the chickpeas dry with paper towels and place them in a large bowl. Drizzle with oil, tossing to evenly coat and season with salt and pepper. Transfer to a baking sheet.
3. Add the pumpkin and cauliflower to the bowl, spray with oil and mix well. Add spices, salt and pepper and toss again to coat. Transfer to a baking sheet.
4. Roast for 25 to 30 minutes or until vegetables are golden brown and tender. Add pumpkin seeds for the last 5 minutes of cooking to toast.
5. Mix yogurt and feta until smooth.
6. Divide among plates, sprinkle with pumpkin seeds and garnish with yoghurt-feta and coriander leaves to serve.